♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
(tap sticks) - Hi folks.
I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Booyah! - Booyah!
(strike sticks) (Brad chuckles)
- All right, today we're gonna talk about
how to fix your posture permanently in three steps
using the Booyah Stick. - There ya go.
- So this is something, this is a five-foot stick.
You could make one on your own.
- Oh, yeah.
- We just like this 'cause it's got the rubber tips
and ours, do you have one that comes apart?
- No, this one doesn't
but this one does. - Yeah.
This is how they arrive if you order one
and that way, if you wanna take it on a trip,
you could go ahead
and pack it in your suitcase. - Right.
- If not, we would recommend that you glue it.
- Right, simple Krazy Glue is all you need.
A few drops on there, push it together.
Otherwise, it's an interference fit, so it does fit tight,
but that just guarantees it's gonna be tight forever.
- So it'll stick together, right.
- But before we start, if you are new to our channel,
please take a second to subscribe to us.
We provide videos on how to stay healthy, fit, pain-free,
and we upload every day. (Brad trills lips)
We have a lot of videos on posture.
Please also go to Bob and Brad on Facebook and like us
because we will send lots of positive vibes your way
if you like us. - Via the stick.
- Booyah! - Booyah!
- Okay, here we go.
- We're gonna first start off with stretches, Brad.
- Sure.
- And then we're gonna go into
some strengthening in the prone position,
and then we're gonna finish
with some standing kinda functional ones.
- Right.
That's why we got the stick
'cause it works so well, and you're gonna find out why.
- All right, first thing.
We wanna always make sure the neck is in the proper position
and you wanna have good posture while you're doing these
so you're gonna take the stick
and you're gonna put it up into your armpit kind of almost,
and what that's gonna do, it's pulling your shoulders back,
and it's putting a little pressure on your mid-back.
So now I'm in good posture.
My ears are lined up with my shoulders.
And now I'm gonna do chin tucks while I'm doin' this.
- The stick actually feels good, ya know?
- It does.
- You can tell your posture is good.
Your breathing automatically improves
when you're in this position.
- I think I'm gonna walk around the office this way, Brad.
- Yeah, I have to get wider doors.
- Just have to walk through like this.
- There ya go.
- So a good 10 to 15 chin tucks.
- Yep. - Or do 10 to 12.
- I'd do 12. - All right, 12.
We'll do 12. - Even dozen.
- All right, next one.
We're gonna go ahead and since we're right in the mid-back,
we're gonna go ahead and do some extensions over that.
A lotta people have that hunched-over posture.
- Sure.
- You really wanna work on these
going in the opposite direction.
These are really great for mid-back pain.
This is a fantastic thing to do for that.
- [Brad] You can adjust the levels.
I can be down here.
If I go up a couple levels of the vertebrae,
you may find a difference.
I feel better up here.
It's like that's a good stretch, like you need it.
- Yep, this is a back stretch
that you should do daily, really, and throughout the day.
All right, then we'll go right down lower to the low back
and stretch a little bit too.
Now, this one's not as much of a posture one
but I just wanna throw it in there
because I think it's really important
that people keep their back stretched out.
- Right, if you have spondylolisthesis or stenosis,
you probably will avoid this one.
- Yeah, you probably won't like this one.
Maybe it'll take 20% of the population, probably.
Just a guess.
- And some of those, it may not even bother them.
- Right, if it doesn't hurt, feels good,
it's okay. - Yep.
- All right, then we're gonna go ahead.
Again, we're still in the back
so we're gonna do a chest stretch.
And this is just an easy way to stretch the chest
and you can do pressure on, pressure off.
- Sure. - Pressure on, pressure off.
- [Brad] It forces you
to squeeze your shoulder blades back together
which is what we want for posture.
So you don't even have to think about it.
The stick, we say, promotes or forces good body mechanics
so that things are working properly.
- I'm gettin' distracted by your collar, Brad.
It's all messed up. - My collar?
- Yeah, come over here.
- [Brad] Take care of that.
My God.
- I feel like I do with my son when he was four years old.
- Yeah well, usually my wife takes care of this.
Try it both ways with your palm up or palm down
and do which is more comfortable.
- Oh, interesting.
Yeah, I didn't realize that, Brad.
You're right.
- I do these a lot with shoulder rehab.
I use a Booyah Stick almost with every shoulder I work with,
and that becomes more critical
when you have a sore shoulder.
- Yeah, I think this thing works really well
with shoulder problems.
And then we're gonna go down and just do a,
oh, you can do a chest stretch out to the side too.
You can just stand and don't turn with it.
You're just gonna go ahead and stretch the chest
on that one side. (Brad tapping chest)
- Gets that anterior or the front part of the shoulder
which is really key for having good posture.
- 'Cause a lotta people are rounding out like this.
Then you're just gonna do, again, 10 to 12.
Give it a good stretch.
I'm tighter on this side. - Sure.
Usually it's the dominant side or the other side,
depending on your daily activities.
- Yeah, and that's why I like doing a single one,
not just a double one
'cause then you can focus on the side
that's giving you trouble. - There you go.
- All right, then I'm gonna go ahead
and do a hip flexor stretch.
Now, you'll probably want a pillow for this
and this works out really well because you can go down
and it gives you support as you go down,
and then you can kinda lean forward like this.
I'm leaning onto the stick.
I can really stretch that hip flexor.
- This'll give you a little bit of a back stretch
and the latissimus dorsi stretch as well,
so this is a multi-benefit stretch.
- So what happens
if you have a tight hip flexor when you're standing, Brad?
- What do you mean?
- When you're gonna be flexed over?
- Oh, right.
When those hip flexors are tight,
it pulls you forward because you can't get forward.
It's like the ropes on a tent.
Ya tighten 'em forward
and it pulls things in that direction,
so this is gonna help that.
- And you'll wanna do both sides
and I just wanted to mention that
because I thought people will probably question
like, "Why are you stretching your legs?"
- Oh, for the posture video.
From here up, everything is like a chain.
- Yeah, and we spend a lot of our time sitting, most people,
and when you sit, those can get tight on you.
- Right. - Although, not always.
Remember, we did the video?
- Yeah, so then you'll have to catch up
on that tutorial as well.
- Okay, so next one, we're gonna go ahead
and we're gonna do four exercises on the floor here, Brad,
so you're just gonna get to watch.
- Yep, I'll be happy to watch you work, Bob.
- You can make comment.
- Yeah, I'll make some comments.
Believe me, I'll make some comments.
- All right, so I got two pillows here,
I got the Booyah Stick here,
and what I'm gonna do
is I'm just gonna tap back and forth like this.
And what's nice about this, you had mentioned, Brad,
is you can count them.
- Right, instead of holding for so many seconds,
do 10 or 15 repetitions.
Bob, you're feeling some pretty good muscle activity.
- I'm feeling some pretty good work.
This is actually a decent workout.
This gives me a second rest.
If I go like this without touching,
it really burns. - Sure.
- But this gives me a second rest period.
- I want you to notice, is Bob's head position,
he's keeping it in a neutral position.
He doesn't have it sagging down so it's touching the floor
and he's not looking up towards the ceiling.
Trying to keep everything in that neutral position.
- I'm resting right now.
Now we're gonna go to the double
so go ahead and just lift up and down.
Lift up and down.
- And this is really working these muscles
for the scapula, the shoulder blade, and the lower traps,
which is gonna help tremendously with that posture
while you're standing or sitting.
- And remember to breath. - Yes.
- I'm holding my breath there.
Okay, then we're gonna go ahead and put it behind my back.
- Oh, this is where the stick is key.
- Same thing again.
I'm gonna be doing tapping.
- If you don't use a stick with this,
you really have to concentrate on your shoulder blade
and gettin' the muscles to fire right.
When you use a stick, it automatically happens.
It gets these postural muscles working,
particularly in the shoulder blade area, the rhomboids,
and the lower trap and the middle trap.
- And that's what we're doing.
We're getting different parts
of the trapezius muscle with this.
And then we're gonna go ahead
and do the doubles back here too.
- There ya go.
Don't forget the rhomboids, Bob.
I don't wanna forget the rhomboids.
- That's right.
Forgotten muscle. - Yep.
There ya go.
What was I gonna say, Bob? - I don't know, Brad.
- I had a moment.
Okay, it happens.
Gray hair.
You're gonna have a moment. (Bob laughs)
Just happened to be on video.
- That's all right, we can cover.
Okay, so anyway, we're gonna stick to 10 to 12 on all these,
right, Brad? - Right, yep.
If you're just startin' out, you may only wanna do five,
but that's the goal, is to get up to 10 to 12.
- Good point, and you wanna work your way into these things.
You don't wanna jump at 'em.
- If you haven't done 'em, they're harder than they look.
- Okay now we're into the standing position here
and this one, we discovered
that you can make it a little more difficult or harder,
depending on how wide your hands are.
So you wanna start off with your hands really quite wide.
- Wide on the stick, yep.
This is a five-foot stick,
which will accommodate the vast majority.
Bob's six-and-a-half foot tall and it still works for him.
- Yeah, it still works for me.
So what you're gonna do
is a little bit of a balance and posture exercise.
- I'll do it facing them.
- I'm leaning forward like this,
and I don't have the best balance
so this one is a struggle for me.
- Yeah, so don't worry so much about how far ya go down.
If you only can go a little ways and maintain your balance,
that's fine.
Keep it above your forehead.
Don't let it drop down here.
It will not be effective for the goal of posture.
- You put your hands together and it's harder.
- Oh, yeah.
Make sure you do both legs too so you balance out.
Breathe while you do this.
If you breathe while you're working on balance,
as well as the other exercises, everything goes smoother.
- Yeah, it's gonna be
more of a relaxing type of exercise then too.
- Right, yeah.
- Now, what I like about this, Brad,
is it's strengthening everything
right along the whole chain.
- Right, that's a good point.
- Everything, and so it's a good functional thing
that you learn as when in real life,
you're trying to pick something up,
keeping that back nice and straight when you're doin' it.
- Precisely.
- All right, the next one, I like this one.
This is probably one of the more easier ones to do,
but you're just gonna go ahead
and bring the arms up overhead like this,
and now you're gonna squeeze the shoulder blades together
as you bring it down.
So what you're doing in effect here
is you're getting actually some stretching
of the chest and the shoulders,
and you're gettin' strengthening of the shoulder blades.
- And you'll be able to vary
how far you go out with your hands here.
Adjust 'em so it's a comfortable exercise.
- [Bob] So I'm squeezing on the way down.
- Now, when you hold onto the stick,
you really don't have to think a lot about the squeezing.
It kinda automatically happens
and just another beauty of the Booyah.
What do ya think of that?
The beauty of the Booyah. - [Bob] Oh, yeah.
- The beauty of the ball.
The beauty of the band.
A lotta Bs.
- Bob and Brad. - Yeah, wow!
That just came up now.
We're gonna have to do something about that.
(Bob laughs)
- All right, and the final one
is a nice functional activity.
We call these posture squats.
- Oh!
- We should get that trademarked.
- Right, this is some really handy-dandy.
- You're gonna grab above and below,
and what you're gonna do
is you want three points of contact hitting.
- Here, let's show 'em, Bob.
- If you only have one, ya got bad posture.
But if I got one, two, three.
- Here, here, and here, one, two.
So the sacrum, the mid-back, and the head
make contact with the stick,
and it forces you to squat with nice posture, the hip hinge,
all those beautiful things people talk about.
- Yeah, and you wanna do lots of these
because this'll train you then throughout the day
when you do a lift without the Booyah Stick in place,
this is how you wanna lift things.
- A little muscle memory.
- So you wanna do these until they become a habit.
You wanna make it part of your life.
And so then when you remove the stick,
hopefully if you lift something, you're gonna go like this.
- Yep, it's gonna carry over.
- Yep, it's gonna carry over
and that's what we want in life, right?
Booyah! - Booyah!
Oh, yeah! (grunts like caveman)
(Brad tapping stick) - Booyah!
Remember, be a good human being.
- There you go! (Bob chuckles)